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Whole Grain Benefits

How Many Calories Are in Salad? Different Types and Toppings



If you’re looking for a low-calorie meal or side dish to enjoy, a salad can probably come to mind.

However, with myriad types of salad ingredients, toppings, and dressings available, the calorie content of salads can vary significantly.

This article takes an in-depth look at how many calories are in many popular salads, toppings, and dressings so you can choose which one best fits your health goals.

Caesar salad

Caesar salad typically includes romaine lettuce and croutons.

It also offers Caesar salad dressing, which is made with anchovy paste, egg yolk, lemon juice, Dijon mustard, garlic, and parmesan cheese.

Perhaps unsurprisingly, most of the calories in the Caesar salad come from this dressing and croutons. Some varieties of the dish also include chicken, which adds protein to the dish.

One cup (100 grams) of chicken-free Caesar salad contains (1):

  • Calories: 190
  • Protein: 4 grams
  • Carbohydrates: 8 grams
  • Fat: 16 grams

Pasta salad

Pasta salad is a common side dish made from pasta, mozzarella, and fresh vegetables like tomatoes, cucumbers, and olives, all tossed in a rich, flavorful Italian dressing.

Because it is grain based, it contains more calories and carbohydrates than many other green salads.

One cup (204 grams) of pasta salad with Italian dressing contains (2):

  • Calories: 269
  • Protein: 7.5 grams
  • Carbohydrates: 43 grams
  • Fat: 7.5 grams

chef salad

Although the exact ingredients in a cooking salad vary, most versions contain lettuce, pickles, cheese, tomatoes, and hard-boiled eggs.

A salad usually also contains some type of cold meat, such as ham, turkey, chicken, or tuna, which increases its protein content.

The type of dressing used also varies. Popular options include ranch, Thousand Island, and blue cheese dressings.

One serving (249 grams) of Turkey, Ham and Ranch Dressing Chef Salad contains (3):

  • Calories: 371
  • Protein: 15 grams
  • Carbohydrates: 8 grams
  • Fat: 31 grams

Greek salad

A traditional Greek salad consists of cucumber, tomatoes, olives, peppers, red onions, and feta cheese.

It’s usually topped with a simple vinaigrette dressing made with ingredients like olive oil, red wine vinegar, garlic, Dijon mustard, and lemon juice.

Compared to other salads, Greek salad is relatively low in calories and carbohydrates. It also contains a moderate amount of heart-healthy fats from ingredients like olives, feta cheese, and olive oil (4).

One serving (319 grams) of Greek salad contains (5):

  • Calories: 211
  • Protein: 6 grams
  • Carbohydrates: 13 grams
  • Fat: 15 grams

Cobb salad

Cobb salad is a common salad with ingredients like mixed vegetables, bacon, hard-boiled eggs, chicken, turkey, tomatoes, and avocados.

It is often combined with a red wine vinaigrette, but can also be enjoyed with other dressings.

Thanks to its protein-rich ingredients such as eggs, chicken or turkey, Cobb Salad contains more protein than many other salads.

Keep in mind, however, that it contains several high-calorie ingredients like bacon and avocados.

One serving (206 grams) of Cobb Salad contains (6):

  • Calories: 290
  • Protein: 16 grams
  • Carbohydrates: 5 grams
  • Fat: 23 grams

Tuna salad

Tuna Salad is a cold salad with mayonnaise and tuna.

It can also contain ingredients such as celery, onions, relish, or cucumber, and is often enjoyed as is or in green salads, sandwiches, flatbreads, or wraps.

The tuna makes it high in protein, while the mayonnaise increases its calorie and fat content.

One cup (238 grams) of tuna salad contains (7):

  • Calories: 466
  • Protein: 24 grams
  • Carbohydrates: 7 grams
  • Fat: 38 grams

egg salad

Egg salad is usually made with hard-boiled or scrambled eggs, mayonnaise, mustard, spring onions, dill, and celery.

Similar to other mayo-based salads, each serving is relatively high in fat and calories. However, since it’s made from eggs, it provides a good amount of protein.

One cup (222 grams) of egg salad contains (8):

  • Calories: 571
  • Protein: 23 grams
  • Carbohydrates: 2 grams
  • Fat: 51 grams

Chicken salad

Chicken salad is prepared with chicken breast, mayonnaise and Dijon mustard. It can also contain ingredients like red grapes, celery, green onions, bell peppers, or pickles.

This option is high in calories, fat, and protein. It’s also relatively low in carbohydrates, depending on the ingredients used.

One cup (226 grams) of Chicken Salad contains (9):

  • Calories: 531
  • Protein: 32 grams
  • Carbohydrates: 6 grams
  • Fat: 42 grams

Macaroni salad

In addition to elbow macaroni, this salad typically includes mayonnaise, onions, celery, peppers, and cucumbers.

Since macaroni pasta is the main ingredient, it is generally lower in protein and more carbohydrates than other mayo-based salads.

Adding hard-boiled eggs or chicken breasts is a great way to increase the amount of protein in each serving to round out your meal.

One cup (204 grams) of macaroni salad contains (10):

  • Calories: 451
  • Protein: 9 grams
  • Carbohydrates: 50 grams
  • Fat: 24 grams

potato salad

Most potato salad recipes have boiled potatoes mixed with mayonnaise, mustard, onions, and celery, along with a variety of herbs and spices.

Since it is low in protein but high in carbohydrates, calories and fat, it should only be consumed in moderation or served as a side dish and combined with other nutrient-rich foods.

One cup (275 grams) of potato salad contains (11):

  • Calories: 462
  • Protein: 4 grams
  • Carbohydrates: 43 grams
  • Fat: 31 grams


If you’re looking for veggies along the way, know that Wendy’s has a variety of salads on the menu.

Keep in mind, however, that Wendy’s options are typically high in calories, made up of ingredients like cheese, avocados, and tortilla chips. Therefore, they should be consumed in moderation as part of a healthy, balanced diet.

Below are the calorie counts from Wendy’s salads (12):

  • Jalapeño Popper Salad: 660 calories
  • Parmesan Caesar Salad: 440 calories
  • Southwest Avocado Salad: 570 calories
  • Taco salad: 690 calories
  • Apple and pecan salad: 550 calories

Olive garden

You may already be familiar with Olive Garden’s famous house salad, which consists of chopped lettuce, tomatoes, olives, croutons, red onions and peperoncini.

Although it is usually served with the restaurant’s signature Italian dressing, you can opt for a low-fat Italian or oil and vinegar dressing instead.

Here is the calorie and fat content of Olive Garden’s famous house salad (13):

  • Without dressing: 290 calories and 17 grams of fat
  • With Italian dressing: 370 calories and 25 grams of fat


Subway may be known for its sandwiches, but salads have recently been launched.

As with other items on the menu, you can easily customize your meal by adding or removing vegetables, proteins, and dressings. This naturally affects the nutritional value.

Here is the number of calories for each salad on the menu when ordered as ordered (14):

  • Black Forest ham: 120 calories
  • Chicken and Bacon Ranch: 460 calories
  • Cold cut combination: 160 calories
  • Italian BMT: 240 calories
  • Meatballs Marinara: 290 calories
  • Oven Roast Chicken: 130 calories
  • Spicy Italian: 300 calories
  • Steak & Cheese: 200 calories
  • Sweet onion Teriyaki: 210 calories
  • Tuna: 310 calories
  • Turkey Breast: 110 calories
  • Vegetable portion: 50 calories

panera bread

Panera Bread specializes in fresh, delicious and seasonal salads.

If you’ve ordered from Panera before, you may know that they offer both whole and half servings. Plus, you can customize the ingredients or add additional toppings for an additional fee.

Here is the number of calories in a full size serving of each option on their menu, sorted as is (15):

  • Strawberry and poppy seed salad with chicken: 360 calories
  • Green Goddess Cobb Salad with Chicken: 530 calories
  • Fuji Apple Salad with Chicken: 580 calories
  • Caesar salad: 330 calories
  • Caesar salad with chicken: 470 calories
  • Greek salad: 400 calories
  • Asian sesame salad with chicken: 430 calories
  • Southwest Chile Lime Ranch Salad with Chicken: 670 calories
  • BBQ Chicken Salad: 510 calories

The nutritional value of your salad can vary widely depending on the dressings and toppings you add.

Unfortunately, since many dressings and toppings are high in calories, overdoing a healthy salad can quickly turn into a high calorie meal. So if you want to lose weight, moderate your portion sizes and choose low-calorie dressings and toppings.

This is how many calories you will find in a 2 tablespoon (30 gram) serving of regular salad dressings (16, 17, 18, 19, 20, 21, 22):

  • Ranch dressing: 129 calories
  • Mold cheese dressing: 145 calories
  • Thousand Iceland Dressing: 114 calories
  • Caesar dressing: 163 calories
  • Chipotle Ranch Dressing: 170 calories
  • Italian dressing: 71 calories
  • Honey mustard dressing: 139 calories

Here is the number of calories in popular toppings (23, 24, 25, 26, 27, 28, 29, 30):

  • Croutons: 122 calories per cup (30 grams)
  • Avocados: 234 calories per cup (146 grams)
  • Sunflower seeds: 165 calories per ounce (28 grams)
  • Almonds: 164 calories per ounce (28 grams)
  • Bacon cubes: 33 calories per tablespoon (7 grams)
  • Parmesan cheese: 119 calories per ounce (28 grams)
  • Swiss cheese: 111 calories per ounce (28 grams)
  • Mozzarella cheese: 85 calories per ounce (28 grams)

Note, however, that whole food toppings like avocados, nuts, and seeds, despite being high in calories, are nutrient-dense and contribute health-promoting fats, fiber, and more (24, 25, 26).

While salads are typically considered healthy, slimming-friendly options, their nutritional values ​​and calories vary significantly depending on the ingredients used.

To maximize the nutritional value of your meal, opt for green salads with lots of vegetables and a good source of protein.

If you’re looking to lose weight, it can also be beneficial to choose low-calorie toppings and dressings and moderate your portion sizes.

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Whole Grain Benefits

6 farro benefits for nutrition, weight, and more



Farro is a type of wheat grain that includes three different types: emmer, einkorn and spelled. It is thousands of years old and was one of the first crops humans grew for food.

Farro’s offers several benefits, including fiber, protein, vitamins, and minerals. As a wheat variety, however, it is not suitable for people with celiac disease.

This article takes a closer look at Farro’s health benefits and how it compares to other grains like rice.

Farro is an umbrella term for three different types of wheat, consisting of:

  • Einkorn or Farro Piccolo
  • Emmer or Farro Medio
  • Spelled or Farro Grande

While all of this is a type of farro, the variety that companies in the United States refer to as farro is usually emmer.

Farro can be a whole grain, but not always – it depends on how the manufacturers process the grain. With that in mind, people can buy:

  • Whole grain farro that still has its outer layer of bran in it
  • semi-pearl farro that keeps part of the bran
  • pearly Farro that has no bran at all

Whole grain farro has the best nutritional profile, while pearly and semi-pearly farro are quicker to prepare and cook.

People can eat farro whole or as part of a meal by adding it to soups, salads, and other dishes. It is also possible to use certain varieties to make baked goods such as bread.

Whole grain farro offers similar health benefits to other types of wheat, but in some cases contains higher amounts of nutrients. We explain these nutrients below.

Emmer contains a number of important vitamins and minerals, including:

  • Vitamin B3 (niacin), which regulates cholesterol levels
  • Zinc, which plays a role in the immune system
  • Magnesium, which affects muscle and nerve function
  • Iron, which is needed for the formation of hemoglobin

Some types of emmer also contain high amounts of antioxidants compared to other types of farro. These include carotenoids, flavonoids, and ferulic acid, which can lower inflammation and reduce free radical damage.

Learn more about the benefits of antioxidants.

Old wheat varieties like Farro contain more protein than modern wheat varieties in bread. This can be useful for people who want to consume more plant-based protein, or who want to follow a vegetarian or vegan diet.

A high-fiber diet can help digestive health, bring “good” bacteria to the intestines, and reduce the risk of colon cancer. However, the Dietary Guidelines for Americans 2020-2025 report that more than 90% of women and 97% of men do not get enough fiber in their diets.

A quarter cup of cooked whole grain emmer provides almost 5 grams (g) of fiber, which is more than a fifth or a sixth of the daily requirement for adult women and men.

Fiber can also help people maintain a moderate weight. A 2019 study of 345 participants found that fiber intake promoted weight loss and adherence to a calorie-controlled diet.

This can make Farro a suitable addition to a balanced diet. According to the American Heart Association (AHA), the fiber from whole grains can help people feel full even if they are consuming fewer calories than usual.

Farro has a low glycemic index, which means it doesn’t increase blood sugar as much compared to refined carbohydrates like potatoes or pasta. This keeps blood sugar levels more stable, which can be useful for people with type 2 diabetes or prediabetes.

In addition, a 2018 laboratory study found that North Dakota emmer grains had antihyperglycemic properties, which means this type of farro can help lower high blood sugar. However, human studies will be necessary to prove this finding.

According to the AHA, whole grain fiber can lower cholesterol and lower your risk of heart disease and stroke. Further research shows that those who consume the highest amounts of fiber have significantly lower death rates from cardiovascular disease.

Since Farro is a suitable source of fiber, it can be part of a heart-healthy and balanced diet. Some studies suggest that some antioxidants in grains, like Farro, may also protect against heart disease, although more research is needed on this.

Although Farro shares many similarities with other grains, it has some distinctive properties that set it apart from others.

Farro vs. brown rice

Farro and brown rice are nutritionally similar. Both are suitable sources for:

However, at 6 g per quarter cup, Farro contains significantly more protein than brown rice. In contrast, brown rice is only 1.25 g.

Farro vs. Quinoa

Like Farro, quinoa is an ancient staple food with a similar nutritional profile. It is:

  • High in protein, with 6 g per serving in Farro and 7 g in Quinoa
  • high in fiber, with the same amount per serving in each
  • Sources of Slow Burning Carbohydrates

Farro contains more carbohydrates than quinoa, but it also contains more calcium. Both are nutritious choices, but of the two, Farro provides more vitamins and nutrients. However, unlike Farro, quinoa is gluten-free.

When it comes to other grains like barley, millet, and oats, they have nutritional profiles similar to those of Farro. All are good sources of fiber, iron, magnesium and B vitamins and are relatively high in vegetable protein.

Farro is an ancient variety of wheat. There are three types: emmer, einkorn and spelled, available as whole grain or mother-of-pearl. Farro offers several benefits, including a convenient source of fiber, protein, and antioxidants. This makes it a suitable addition to a nutritious, balanced diet.

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Whole Grain Benefits

Hurdles holding back SNAP participants from healthy diets reveal opportunities for brands, retailers



According to a US Department of Agriculture survey released yesterday, 88% of SNAP recipients routinely face hurdles to eating healthy, with cost being the most cited challenge by 61% of respondents, followed by lack of time to scrape meals out (30% ), Need for transport or distance to the grocery store (19% and 18% respectively) and lack of knowledge about healthy food (16%).

The survey of 4,522 SNAP households and more than 100 in-depth interviews was conducted by the USDA and the Institute of Medicine and the National Research Council as a first step to “objectively” determine whether the current SNAP benefits are sufficient for a healthy diet, and The results suggest “we’re not there yet,” said Stacy Dean, the USDA’s assistant secretary of state for food, nutrition and consumer services, in a statement.

With that in mind, and at the behest of Congress in the 2018 Farm Bill, the USDA says it is actively re-evaluating how SNAP benefits are determined – including the Thrifty Food Plan on which benefit amounts are based.

The TFP was first introduced in 1975 and has only been adjusted for inflation since then, according to the USDA, which notes that “our understanding of nutrition has evolved significantly since that time, with food supply and consumption changing dramatically”. Patterns and circumstances of the SNAP participants resulting in an outdated eating plan. “

By reassessing the TFP, the USDA will help SNAP families afford “realistic, healthy eating on a budget”

While the agency’s review of TFP and SNAP benefits was underway well before the coronavirus outbreak, the pandemic increased and accelerated the need for a reassessment as the number of Americans relying on SNAP rose in April 2020 from The previous month increased by 16% is 42 million people.

Education, low preparation options required

Given that increasing the SNAP allocation may not be practical, the report urges stakeholders to consider alternative strategies and programs, including expanding the reach of SNAP-Ed, which teaches attendees how to Can eat healthily with limited cooking equipment or skills.

This is also an area where industry players can potentially help SNAP beneficiaries – potentially gaining a larger share of the roughly $ 55 billion that SNAP beneficiaries spend on food and beverage annually, according to IRI Worldwide estimates.

For example, by creating nutritious options that require little or no preparation or special tools, companies could target the 11% of SNAP recipients who surveyed noted that a lack of kitchen utensils was an obstacle to healthy eating and the 11% that cited insufficient cooking skills as the reason.

Likewise, creating educational programs or digital campaigns that focus on helping consumers improve their cooking skills or better understand what makes a healthy diet could attract some of the 16% of recipients who consider themselves to be ignorant of healthy foods Cite obstacle.

Lower prices on key items could increase loyalty and pedestrian traffic

Reducing the price or adjusting the pack size of healthy items that SNAP beneficiaries are difficult to afford could help manufacturers and retailers connect with SNAP beneficiaries.

According to the study, price was the biggest barrier to eating healthy for the SNAP participants. 43% said they found it difficult or very difficult to afford fresh fruit, compared to 38% who noted the same for fresh vegetables and 29% for whole grains and 50% for lean meats.

Some retailers and DTC companies are cutting product costs for SNAP beneficiaries and food insecurities with recipes for free products – a move that will allow them to bill participating insurers and free up beneficiary funds they may have elsewhere in the store or on their website can output.

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Whole Grain Benefits

An anniversary for free traders



June 26, 2021

AAbout half of most Britons’ incomes in the 1830s and 1840s were spent on groceries. Hunger was common and the occasional riot. Imported grain tariffs, known as corn laws, which skyrocketed up to 80%, contributed to the high cost. The system enriched aristocratic landowners when most Britons were not allowed to sit or vote in parliament.

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In the face of public anger, famine in Ireland and famine in Britain, Prime Minister Robert Peel passed legislation to end tariffs. On June 25, 1846, the House of Lords repealed the Corn Laws, following a vote in the House of Commons a month earlier. It was an important moment in the history of open economies. How it was achieved offers lessons to those who defend the global trading system today.

The first lesson is to organize a broad coalition and use the media creatively. Not only the poor were interested in lower grain prices. A new generation of wealthy manufacturers and morally thinking aristocrats came together. They founded one of the earliest lobby groups, the Anti-Corn Law League, which held rallies, funded research, and supported political candidates. Books and brochures were created to illustrate the case. The Economist itself was founded in 1843 to campaign for the abolition of the Corn Laws and free trade.

The second lesson is the need for small victories to create momentum rather than instant big victories – Peel’s politics of “gradualism”. His plan did not completely abolish tiered tariffs until 1849, giving landowners time to adapt. Meanwhile, Britain’s free trade measures helped usher in a wave of trade deals across Europe and with America.

The third lesson is the need for tangible benefits for the public. Around 1850, according to Kevin O’Rourke of NYU Abu Dhabi, people were paying around a quarter less for bread than if it hadn’t been abolished. The real incomes of the top 10% of society have fallen while those of the bottom 90% have increased slightly, notes Douglas Irwin of Dartmouth College.

Much can be learned from Peel’s approach. Today free trade is promoted by old-fashioned politicians and predatory leaders, nothing like the broad, energetic coalition of the past. Opponents of globalization use social media far more effectively than their supporters. Politicians vie for grand gestures instead of quiet incrementalism. And the benefits of free trade remain largely hidden from consumers. Anyone who goes to the ramparts to protest against globalization does not notice why their smartphones are so cheap.

The most important lesson, however, is leadership. Peel had spoken out against repealing the Corn Laws, but in the face of a crisis he was ready to split his party and lose his job in order to do the right thing. The divided conservatives seldom held power for the next 30 years. “The whole community” is important, wrote Peel in his memoir, and whether “cheap and abundance is not” [better] Securing the future ”through free trade rather than through protectionism. Which leader would be willing to do that today?

This article appeared in the Finance & Economics section of the print edition under the heading “The Appell of Peel and Repeal”

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